Brothl’s Beef Bone Broth Recipe

Arrive home with chicken frames, ready to make broth. Search site for recipe I’ve used before. Did not find 🙁

While this isn’t a chicken broth, I’ll leave this here to find later – I’m sure it will get used!

I recently opened my latest no waste restaurant, Brothl, in Melbourne’s CBD, and this month, with our awesome head chef Ryan Bussey, we will be sharing five of our signature broths.  Brothl is all about getting the maximum nutrition out of food, by respecting and using proven primitive preparation methods, and serving food that not only tastes amazing, but nourishes the body as well.



2.5 kg grass fed beef bones

5L water (we use rainwater)

2 carrots

2 onions

1/2  head Celery

1/2 cup apple cider vinegar

500g grass fed beef brisket

1 bunch tuscan kale / cavolo nero

250g mushrooms

Roasted beef bones.  Photo – Sean Fennessy for The Design Files.


Roast beef bones and vegetables at 180 degrees for 60 minutes until brown. Once roasted, place the roast beef bones and vegetables in a large casserole pot with lid, fill with water, and bring up to 95 degrees or just below a simmer […]

via Tasty Tuesday · Brothl’s Beef Bone Broth | The Design Files.

Science week newsflash : timing your coffee for maximum effect

Fast Company writes, in their Coffee Week series, about timing your daily dose for maximum effect :

[if we] consume coffee, or any caffeine for that matter, during times of peak cortisol production, scientists say that the effect of the caffeine will not only be greatly diminished during that time, but our bodies will also build up a tolerance to the effects of caffeine […]
the optimal times for consuming caffeine fall somewhere around 9:30 a.m. to 11:30 a.m. and 1:30 p.m. to 5:30 p.m

The idea sounds reasonable – I’d love to hear your thoughts. What to drink to replace my buttery breakfast coffee?

I made this : spinach and mushroom crustless quiche

Authority Nutrition posted a great recipe roundup – “18 Delicious Low Carb Breakfast Recipes” which caught my eye this week. A friend of mine who’s been asking advice about changing her lifestyle has had great success with making frittatas in a muffin tin and grabbing them as an on-the-go breakfast. However she’s been getting tired of the same-old and is looking for a change. This will be a great list for her.

Me? I’m still on the butter coffee – and even if I wasn’t I’m happy to find a single choice and stick with it – however you might like a few options 🙂

Fast forward to Saturday night and my turn to cook dinner. How about a breakfast item from that list? Sure! Today has been more carb than anything else, so this crustless mushroom and spinach quiche will be a great way to finish the day.

Fairly simple prep – it is in the oven now … and now fresh out of the oven this is how it looked (did I leave it in a few minutes too long?)

What blew me away was how it held itself together. I never would have thought it would have any structure, or be able to hold form and be sliced – but it did. Must have been all the tasty cheese on top (didn’t have any fetta on hand…)

New challenge – be able to do a single pull-up

My planking challenge went very well – OK so I didn’t complete the full 30 days to a 5 minute plank. I can now plank for a minute pretty comfortably, even back it up for two of those (with a small rest in between!) For someone with as abs as I’ve always had, that is a raging success.

Looking at the various bodyweight exercises available, there was one that had always eluded me. Even in high school I don’t think I ever did a chin-up – and I was a rower!

So : one of the macho exercises is my new goal – the pull-up. How was I going to achieve this?

Nerd fitness to the rescue! I started about two weeks ago – using the chin-up bar in a park across from the office, I started on the shortest bar. Standing (at an angle!) 3 sets of 8. The next week – 3 sets of 10.

Today I felt pretty good (I’ve been focussing on getting more sleep this week) and went for the low bar – laying on the ground it is less than a full arm stretch high (yes, not optimal but you work with what’s available!)

Three sets of five! Mostly. The last one in set two and the last two in set three involved pushing my gut up to touch the bar – not quite perfect form. I can live with that.

Feet – a journey starts

I do a fair bit of walking – more now on this journey than ever. Walking is a great low impact, low heart rate activity that can form the bulk of your exercise. Unless you have sore feet – or a sore back.

A few days ago I discovered Katy Bowman : “a master’s level Biomechanist and the only human physics scientist that has focused her expertise to address our country’s epidemic-level health crisis and the mechanical causes of disease” [from her bio.]

Right now I’m reading How flip-flops change your feet which refers to a great article by Nicholas A Campitelli on What Happens To Our Feet When We Wear Running Shoes.

For now I’m just going to leave this here as a breadcrumb – if you’re starting to look into biomechanics, Katy sounds like a great resource to mine!

P.S. I’m starting a new ‘research’ category on the blog – this will become a history of links to interesting information I’m reading while looking for ways to put another hole in my belt.